Omega-3s for Menopause: Why Every Woman Needs These on Her Plate

Let’s face it—menopause can feel like your body has switched to a new operating system overnight. From mood shifts and brain fog to stiff joints and restless sleep, it’s a lot.

That’s why now is the perfect time to make sure your nutrition is dialed in—not just to feel better today, but to support your long-term health down the road.

One key player worth knowing about? Omega-3 fatty acids. They’re backed by science—and they just might help you navigate this transition with a bit more ease.

What Are Omega-3s, Anyway?

For many of us who grew up in the low-fat diet era, it can be surprising to realize that fat is not the enemy—and in fact, certain fats are vital for our health.

The truth is, not all fats are created equal—and some, like omega-3s, are absolutely essential.

Omega-3s are called essential fats because our bodies can't produce them on their own, so we need to get them through what we eat or take as supplements. There are three main types:

ALA (alpha-linolenic acid): Found in plant sources like flaxseeds, chia seeds, and walnuts.

EPA (eicosapentaenoic acid): Found in oily fish and some algae.

DHA (docosahexaenoic acid): Also found in fish and algae, and crucial for brain health.

Don’t let those tongue-twisting names scare you off. In the wellness world, there's a notion that if you can't pronounce something, you shouldn't eat it—but in this case, those complicated names represent essential nutrients that your body truly needs.
EPA and DHA are the heavy hitters when it comes to anti-inflammatory benefits and supporting heart, brain, and joint health.

How Omega 3’s can Help in Menopause

Let’s break down where omega-3s may offer support during menopause—and how solid the evidence is.

Heart Health: Estrogen has a protective effect on the cardiovascular system, so after menopause, heart disease risk climbs. Omega-3s, particularly EPA and DHA, have been shown to lower triglycerides, support healthy blood pressure, and reduce inflammation—all of which can help keep your heart ticking smoothly. The research here is strong and consistent.

Brain Health and Mood: Omega-3s play a role in brain structure and function. Some studies suggest that higher intake of EPA and DHA is associated with better cognitive function and mood regulation. While the evidence for preventing cognitive decline is still developing, there is support for omega-3s helping with brain fog.

See: 9 Must-Have Foods that Help with Brain Fog

Bone Health: Research is still emerging, but some studies suggest omega-3s may help maintain bone mineral density by reducing inflammation and possibly improving calcium absorption. It’s promising, but not conclusive yet.

Joint Pain and Inflammation: Omega-3s have well-documented anti-inflammatory properties. For women experiencing increased joint stiffness or aches during menopause, supplementing with EPA and DHA may offer some relief. Several studies have shown improvement in symptoms for people with inflammatory joint conditions.

How Much Omega-3 Do You Need—and Where to Get It

Here’s what you need:

ALA: About 1.1 grams per day. Easy to get if you regularly eat plant-based sources like chia seeds, walnuts, flaxseed or use canola oil.

EPA & DHA: Aim for 250-500 mg combined per day. This usually means two servings (3-4 ounces each) of fatty fish per week (like salmon, sardines, or mackerel).

Some everyday products like eggs, milk, yogurt, and even certain breads are now fortified with omega-3s, offering a convenient boost for those who may not eat fish regularly. Just check the label for EPA and DHA content.

What If You Don't Like Fish?

If fish isn’t a regular part of your diet, you really can’t rely on plant-based sources like flaxseeds, chia seeds, and walnuts alone. While your body can use ALA to make EPA and DHA- that conversion is pretty limited. Most of us convert less than 10% of ALA into EPA and DHA, and some of us even less.

If you don’t eat fish, it’s worth considering a supplement.

Omega 3 Supplements

Fish oil supplements are the most commonly available and usually the least expensive option. Look for products that provide a combined 250–500 mg of EPA and DHA per serving.

Some brands offer slow-release formulas or flavoring to reduce the likelihood of fishy aftertaste or burps.

Algae-based supplements are a great alternative for vegetarians, vegans, or anyone avoiding fish. They provide sources of EPA and DHA, similar to what you'd get from seafood.

As always: Check that your supplement is third-party tested for purity, potency, and contaminants like heavy metals.

When to Be Cautious:

Omega-3 supplements can have a blood-thinning effect, so talk with your health care provider before surgery or if you’re taking blood-thinning medications.

If you have a seafood allergy, speak to your provider before starting a fish oil supplement.

Omega-3s aren’t a magic bullet, but they’re one of the better-researched tools we have for supporting health during menopause. From your heart to your brain to your joints, there’s solid reason to include them in your routine.

Wondering about other supplements? Check out: 6 Best Supplements for Menopause Brain Fog (That Actually Work)